Sunday Jul 1 2018

Team WOD this morning at 7am followed by a Hero WOD at 8:15am and then Barbell afterwards! Make sure you’re staying hydrated my friends it’s gonna be a hot one!
Happy Sunday!
1.) T.U.P.
15-12-9-6-3 reps for time of:
135/95-lb. power cleans
135/95-lb. front squats
U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. 
2.) 3 rounds
15 Back Extension 
10 Dumbbell Bent Over Row 50/35lb
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24:14; 75#
Scaled to banded pull ups
Hot and slow
Granite games 5 - 9:22
Rx+ in sweating.
17:32 rx @ Home
5x5 pause front squats @ 135#; sled push/pull around the block
15:11 RX
Sole focus was to not slip off and fall on my butt. 🤣 got some butterfly work in too. + Team WOD with the Buntin’s and Tony. Off to travel for work for 12 days.... 😏
5x5 Front squats with a pause in the bottom position @ 240# / T.U.P. complete in 13:36 / A lap around the block PUSHING the sled with (1) red and (1) blue / A lap around the block PULLING the sled with the same weight / Rumble roller on quads and hams / ROMWOD in the evening.
Active Recovery
3 rounds: 1000m run, ~200m swim, 30 air squats. NFT.. just enjoyed the 🌞
13:27 @ 115#